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VCE PHYSICAL EDUCATION FITNESS COMPONENTS AEROBIC / CARDIO RESPIRATORY CAPACITY This type of endurance can be referred to as either cardiovascular or cardio respiratory endurance. It involves the heart, lungs, blood and the blood vessels. It is the ability to exercise the whole body for long periods of time without running out of breath or becoming tired. This can be improved through activities such as jogging, cycling and swimming. Most team sports require aerobic fitness so that players can recover rapidly between periods of high intensity effort. Ways of improving Aerobic Capacity: During continuous training (a minimum of 3 sessions per week), keep the heart rate in the ‘training zone’ or at least 20 minutes for each session. Most fitness centres offer various forms of aerobic training such as circuits, revolution classes, pump circuits, HiLow etc. MUSCULAR STRENGTH Strength refers to the amount of force exerted by the muscles. Muscular strength is the ability of the muscles to exert a single maximal force, to overcome a resistance. Classically, muscular strength is a 1RM (or ‘one repetition maximum) in weightlifting. MS can be improved through activities such as weight lifting and resistance training. Factors influencing strength: muscle length cross sectional area of a muscle muscle fiber types - slow (red) endurance - fast (white) rapid strength and speed Age - strength peaks around 20-30 years, declining 40% over the next 40 years. Muscles weaken during ageing because of decreased muscle size due to loss of protein. Sex - In terms of absolute strength females have an average of 2/3 the strength of males Muscle shapes and fiber arrangements speed of contraction - max force is during an isometric contraction. MS while used in team games, is usually present in conjunction with speed when they combine to create Muscular Power. LOCAL MUSCULAR ENDURANCE Muscular Endurance also relies on the force exerted by the muscles, however it involves a repeated effort. It is the ability of a muscle or muscle group to sustain or repeat a force over a period of time. LME is of high importance in: The arms in a 200m swim The legs in a marathon This can be improved for a certain movement by increasing the time the force is sustained. FLEXIBILITY Flexibility is the ability to use muscles through their full range of movement and to move joints with ease. Good flexibility is very important as it can decrease the chance of injury decrease muscle stiffness/ soreness Improves performances Flexibility is increased and maintained by regular stretching exercises. Limiting factors - type of joint:- joints are either structured for strength or mobility. Joints designed for flexibility are structurally weak. Factors affecting Flexibility (Overhead) Pg11 LIU MOTOR SKILL ABILITY Includes a range of factors: SPEED The speed of the movement. The ability to put the body or parts into motion quickly. Factors affecting speed - Genetic - white fibres, Distance - the greater the distance the less speed, Duration - The longer the duration the less speed, Strength and Power. POWER Is the ability to release maximum force very quickly. This is a combination of speed and strength. BALANCE Is the ability to remain in a state of equilibrium. Static balance balance when standing still. Dynamic balance - balance when moving eg gymnasts AGILITY Is the ability to move and change direction quickly and precisely. Agility relies on both flexibility and speed and can be developed through practice. CO-ORDINATION Is the ability to link a series of actions into a flowing movement pattern with appropriate timing and accuracy. All sports require a certain amount of good co-ordination. REACTION TIME Is the time taken to initiate a response to a specific stimulus, usually 0.2 seconds. TARGET HEART RATE MAX HEART RATE = 220 MINUS YOUR AGE. TARGET HEART RATE (training heart rate) is the level required for you to exercise if you are to receive some cardiovascular benefits. INTENSITY How fast or hard you exercise is measured by your heart rate. The harder you exercise the more O2 you need and the faster your heart will beat. DURATION Length of time that you exercise for Start at 15minutes and work up to 30 minutes with plenty of rest periods FREQUENCY How often you exercise Minimum 3 x per week.